January 25th, 2016

Good Job by everyone who represented this past weekend at various competitions. Phil placed 2nd at The Relentless Throwdown at CrossFit Division and Jeremiah, Lindsay and Dan placed 4th at The Winter Challenge at CrossFit Elgin.

Today’s WOD

A1. Bench press x 6-8 reps @ 65-70%, rest 20 sec

A2. AMRAP Clapping push ups, rest 2 min x 3

+

With a 4 min timer perform:

Row 250m

20 Wall balls

Max rep pull ups

Rest 2 min b/t sets x 4

Notes:

Lots of upper body work today, if these are your weaknesses don’t miss this one

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World-Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.